Eating easy pumpkin soup (so darn easy so I get you now!) and celebrating all things Halloween is still new to me. I see how my kids’ eyes light up and I wish I could relate. Growing up in Ukraine, we celebrated Fall by juicing apples, canning apple juice and mushroom picking in a nearby forest. Fall also meant it was time to start eating jams canned during summer months as there was no fresh produce available till next summer. We really survived on canning everything, with salt and sugar of course.
So, I’m still learning my ways to cook with fresh or canned pumpkin. Because of the nature of my job ( Is it even a job?! Yes it is, a job with many hours spent scheduling social media) I get pushed to experiment with pumpkin in order to keep up with national demand –healthy pumpkin brownies, whole wheat pumpkin bread and healthy pumpkin oatmeal cookies.
And I am glad this is the case because, honestly, this healthy pumpkin soup exceeded my expectations. Maybe I do start to dig you, American and Canadian people, and see what you like about creamy soups. I made it on a sunny and crisp Fall day and it hit a spot – velvety, creamy, rich and smooth. Mmmmmm. I felt like being wrapped in a cozy blanket.
I decided to try a hand in making my own pumpkin puree with pumpkins from a farmer’s market. It turned out yellow. Did I pick a wrong pumpkin? Does anyone know?! My soup looks more like butternut squash soup.
To make things more exciting, I quickly toasted a handful of pumpkin seeds with a splash of soy sauce in a skillet. A major hit – my boys were sneaking them directly from a skillet. To make this pumpkin soup recipe healthy and yet creamy without cream I used coconut milk. You could also cook it in a slow cooker for about 6 hours on low or 2-3 hours on high.
- 2 medium onions, chopped
- 3 large garlic cloves, chopped
- 1 tbsp coconut or avocado oil
- 2 cups any broth (use vegetable for vegan version)
- 2 1/4 cups pumpkin puree (homemade or canned)
- 1/2 cup canned coconut milk, full fat
- 1 tsp salt
- 1/4 tsp pumpkin pie spice
- Ground black pepper, to taste
- 1/2 cup pumpkin seeds
- 1 tsp soy sauce (I used Bragg's liquid aminos)
- Preheat medium size pot on low-medium heat and swirl oil to coat. Add onions and garlic, cover and cook until translucent, stirring occasionally.
- Add remaining Soup ingredients, bring to a boil, cover and cook on low heat for 15-20 minutes.
- In the meanwhile, preheat medium size skillet on low heat, add pumpkin seeds and cook until toasted, stirring occasionally. Add soy sauce, quickly stir to coat and toast for a few more seconds. Remove from heat.
- When soup is cooked, blend it with an immersion blender or in a regular blender (make sure there is an opening in the lid otherwise you will have hot soup all over your kitchen) until smooth and creamy. Serve hot topped with salty roasted pumpkin seeds. M-m-m.
Servings Per Recipe: 4
Amount Per Serving 1.5 cups:
Total Fat: 9.1 g
Cholesterol: 0.0 mg
Sodium: 516.1 mg
Total Carbs: 18.8 g
Dietary Fiber: 3.1 g
Protein: 2.3 g
WW Points+: 4